By fitlifemonthly 
If you’re trying to lose weight, you might think counting calories and eating less is the way to go. But that’s not always true, says Terry Fairclough, a top personal trainer and co-founder of Your Body Programme.
As a personal trainer, I’ve heard all kinds of opinions and questions about the best diets for weight loss. People wonder if they should count calories, follow a low-fat, low-carb, or high-protein diet, fast, or eat small meals throughout the day. While these methods can have their place depending on your body type, goals, and activity levels, one thing is clear: under-eating isn’t the solution.
We all know someone who starts counting calories and drastically cuts their food intake to get ready for summer. Sure, they might lose weight, but not in the way they hoped. A calorie deficit can lead to weight loss, but it doesn’t always result in fat loss, which is what most people want. In fact, a major calorie deficit usually causes the body to lose water and stored carbohydrates (glucose), not fat.
The typical Western diet is often larger than necessary, so a slight calorie deficit might be good for those who overeat. However, many people mistakenly believe that under-eating is the only way to lose weight, which isn’t true.
When we eat, our bodies convert carbs into glucose, which fuels our cells. Excess glucose gets stored as glycogen in our muscles and liver, along with water. When energy is needed, glycogen breaks down into glucose to fuel our bodies. When you cut calories, what you often lose first is water and glycogen, not fat.
Moreover, a long-term calorie deficit can actually make your body hold onto fat and break down protein instead. Protein is crucial because it helps burn fat while at rest, so it’s essential to consume enough calories with balanced macronutrients (fats, carbs, and protein).
Many people think avoiding fat is a good way to lose it, but fat is actually a vital fuel source. It provides more than twice the energy of carbs or protein and is stored in our muscles, ready to be used during exercise. When we exercise, stored fat is broken down for energy. So, cutting fat from your diet can leave you too tired to burn unwanted fat.
Cutting calories and essential nutrients can lead to deficiencies and health problems. It can weaken your immune system, slow down your metabolism, and lead to conditions such as fatigue, malnutrition, osteoporosis, anemia, and hormonal imbalances. Extreme calorie deficits also stress the body, raising cortisol levels, which can initially cause weight loss but eventually lead to fat gain, particularly around the belly.
Stress from under-eating can also slow your metabolism and reduce digestive efficiency, making you less likely to absorb the nutrients you need. This can negatively impact your training and results. Poor sleep, caused by low blood sugar, can further harm your health and weight loss efforts.
Some bodybuilders who restrict calories before competitions increase them again afterward. However, doing this incorrectly can make them sick. Cutting too many calories can put your body into a state of famine, and any slight increase in calories can lead to fat storage.
The key is to consume the right amount of calories, carbs, fats, and proteins for your body type, goals, activity level, height, weight, and age. Your Body Programme was created to help people figure out their needs and has proven that eating more can help you lose fat.
Make sure to eat plenty of lean proteins (like beef, chicken, eggs, fish, tofu, and tempeh), healthy carbs (like fruits, vegetables, sweet potatoes, quinoa, brown rice, and wholewheat pasta), and healthy fats (like avocados, nuts, seeds, olives, and olive oil).
Remember, it’s essential to nourish your body properly to keep your metabolism active and stay healthy.